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Workouts |
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Generally, we kind of try to sort of stick with the Tabata workout format ... it's important to not be too dogmatic about this regimen ... but it helps to have a general structure or regimen or routine to stick to, without thinking too much about it.
We try to do one tabata as a break from work every half hour ... maybe work is break from the tabatas ... a tabata is an INTENSELY focused push ... a person can tolerate 4 minutes of anything ... thus that's the tabata workout format.
Each 16 hr workday allows for 32 four-minute tabata workouts ... but there are interruptions like phone calls or other unplanned things throughout the day that mean just aiming for a number like 20 tabatas/day is going to be pretty aggressive.
A tabata itself involves 8 sets of reps ... each set lasts for 20s of particulary intense work to get in as many good reps as possible ... then, it's a matter resting or, more accurately, thinking about the next upcoming 20 seconds for 10s ... repeat this 7X to get the 8 sets.
Our aim with this listing is to never have to think about our next workout ... we want to have roughly 125 good workout ideas in the hopper, to have 25 that we work on at least once a month, to have five that we touch once a week and to have ONE main one that we are focusing on getting right.
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Calisthenics -- alternate burpees, pushups, sit-ups, squats, burpees, pushups, sit-ups, squats ... possibly improving with or changing up with kettlebell weighted yoga
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Speedwalk / hike with weighted pack
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Landscaping, gardening, weeding, lifting/carrying plant bags
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BJJ ... Rickson Academy; Gracie 32 Principles
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Stretching/flexibility/Rehab exercises
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Learn one step of a old school Tai chi form per day
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Heavy bag, speed drills, shadowboxing, footwork drills
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Moving soil bags instead of kettlebells
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Yoga For Regular Guys
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Housekeeping/5S one room per day
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Meditative Qi Gong
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Chin na, joint locks and gripping/siezing exercises
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Rolling/crabwalking drills on the mats ... freeform exploration like a little kid
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Stability ball or balance
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Resistance bands